Perpetual Fitness – CrossFit
Happy birthday to the one and only Mr. James Brown V! New career, new goals…should be a fun year for you! Excited to be part of it and to support your endeavors! Have an awesome birthday!!
For tomorrow you’ll want to know our 500m Splits from the 2020m Row we did a few weeks back:
1. Look up your 2020m Row Time from 2/20/20 (Wodify App —> Drop Down Menu —> Whiteboard —> Date —> 2/20/2020)
2. Go to: https://www.concept2.com/indoor-rowers/training/calculators/pace-calculator
3. Enter 2020 in the “Distance” section
4. Enter your Time in the “Time” section and hit Calculate.
If you did not yet complete the 2020 Time Trial, try to get it in this week before or after class! We will be retesting it in a month.
Strength
Strict Chin-ups (AMRAP 6)
We will have prescribed sets/reps based on current ability for you at the gym.
Metcon (AMRAP – Reps)
PERFORMANCE
3x AMRAP 5
500m Row @ :05 Less Than 2020m Pace
25 Burpees | Athletic | Up Downs
Max Toes-to-bar or Rings (Knees-to-chest | Knees-to-waist) in the remaining time.
*Rest 1:00 after each AMRAP.
FITNESS
3x AMRAP 5
500m Row @ :05 Less Than 2020m Pace
15 Burpees | Athletic | Up Downs
Max SL V-ups | Sprinter Sit-ups | Sit-ups in the remaining time.
*Rest 1:00 after each AMRAP.
HEALTH
3x AMRAP 5
500m Row @ :05 Less Than 2020m Pace
10 Push-ups
Max BFSU | Toe Reaches | Plank Hold in the remaining time.
*Rest 1:00 after each AMRAP.